Workout of the Day

Workout of the Day 29th Aug

Instinct Fitness – CrossFit Thorndon – CrossFit

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Warm-up

Warm-up (No Measure)

Warm Up Game – Coaches Choice

Barbell Warm up – C&J

5 Clean Pull

5 Hang Power Clean

5 Push Press

5 Hang Clean

5 Split Jerks

Weightlifting

Clean and Jerk (Build to single at 90% )

3 @ 55%

2 @ 65%

2 @ 75%

1 @ 80%, 85%, 87%, 90%

Clean Pull (3×3 @ 105%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 x 3min AMRAP

3 Clean and Jerks

6 Toes 2 Bar
Rx: 50/35kg

Int: 40/30kg

Beg: 30/20kg, Hanging Knee Raise